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Home grown vegetables-magrush
Home grown vegetables
These nutritional powerhouses can flourish in your yard or in containers. A perfectly ripe, juicy tomato, still warm from the sun. Sweet carrots, pulled from the garden minutes (or even seconds!) before they're eaten. Growing your own vegetables is one of those activities that balances practicality and indulgence. In addition to the convenience of having the fixings for a salad or light supper right outside your door (or on your windowsill), when you grow your own vegetables, you're getting the most nutritional bang for your buck as well. Vegetables start losing nutrients as soon as they're harvested, and quality diminishes as sugars are turned into starches. For the tastiest veggies with the best nutrition, try growing a few of these nutrient-dense foods in your own garden. And don't let the lack of a yard stop you — all of them can be grown in containers as well.

1. Broccoli
Broccoli is high in calcium, iron, and magnesium, as well as vitamins A, B6, and C. In fact, one cup of raw broccoli florets provides 130 percent of your daily vitamin C requirement.
Brocolli-Magrush
Brocolli
2. Peas
There is nothing like peas grown right in your own garden — the tender sweetness of a snap pea just plucked from the vine is unlike anything you can buy in at a store. Aside from being absolutely delicious, peas are high in fiber, iron, magnesium, potassium, and vitamins A, B6, and C.
Peas-magrush.com
Peas

3. Beans (especially navy beans, great northern beans, kidney beans)
While snap beans (green beans/wax beans) are a great addition to any garden, it's the beans we grow as dried beans that are real nutritional powerhouses. Dry beans, in general, are high in iron, fiber, manganese, and phosphorous.
beans-magrush
Beans


4. Brussels sprouts
The bane of many a childhood, Brussels sprouts get a bad wrap mostly due to overcooking. When prepared right, Brussels sprouts are sweet, tender, and delicious. They also provide tons of fiber, magnesium, potassium, and riboflavin, as well as high levels of vitamins A, B6, and C.
Brussels sprouts-magrush
Brussels sprouts

5. Tomatoes
Fresh, homegrown tomatoes are the reason many gardeners get into vegetable gardening in the first place. There's just nothing that compares to eating a perfectly ripe tomato, still warm from the sun. Tomatoes are also incredibly good for us, packing plenty of fiber, iron, magnesium, niacin, potassium, and vitamins A, B6, and C. They're also a great source of the antioxidant lycopene.
Tomatoes

6. Red bell peppers
Red bell peppers are high in potassium, riboflavin, and vitamins A, B6, and C — in fact, one cup of red bell pepper packs an amazing 317 percent of the recommended daily allowance of vitamin C and 93 percent of the recommended vitamin A.
Red bell peppers-magrush
Red bell peppers


7. Beets
Beets are a great "two-fer" crop — you can harvest the beet roots, of course, but you can also harvest and eat the greens. Young beet greens are delicious when added raw to a salad, and larger beet greens can be sauteed as a quick side dish or used the way you'd use other greens such as spinach. Beet roots are very high in iron, potassium, and vitamin C. Beet greens are even better, as they are high in iron, calcium, magnesium, potassium, zinc, and vitamins A, B6, and C. 
Beets-magrush
Beets


8. Leaf amaranth
Leaf amaranth is a less-common vegetable that is well worth a try in your own garden. The leaves have a sweet and slightly tangy flavor that works well in a variety of dishes, from stir-fries and soups to simply steaming it all by itself. As a bonus, leaf amaranth is one of the few heat-tolerant greens. It won't bolt in the heat of summer the way spinach and kale are prone to. Nutritionally, leaf amaranth is very high in calcium, iron, magnesium, phosphorous, potassium, riboflavin, zinc, and vitamins A, B6, and C. Everyone should be growing this!
Leaf Amaranth-magrush
Leaf Amaranth


9. Carrots
Carrots are at their sweetest, crunchiest best when freshly harvested from the garden. These icons of healthy eating deserve their "good-for-you" rep — they're very high in fiber, manganese, niacin, potassium, and vitamins A, B6, and C. Their only drawback is that they do tend to be high in sugar, so if you're watching your carb intake, you'll want to limit the amount of carrots you eat.
Carrots-magrush
Carrots

 10. Leafy greens
OK, I cheated here. I can't recommend just one leafy green, because they are all incredibly good for us, as well as delicious — kale, collards, spinach, turnip or dandelion greens — how can you possibly choose just one? In general, the "green leafies" contain high amounts of calcium, iron, potassium, and vitamins A, B6, and C.
Spinach-magrush.com
Spinach

Try growing one or two (or all!) of these nutrient-dense, delicious vegetables in your own garden, and you'll get double the health benefits: healthy food and time spent outdoors, nurturing your plants.





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